My "warmup" is usually one set of 135 for like 8, not really doing anything. I am aware that is probably not enough, but I have never warmed up in my life. I probably should start doing that.

Now I was being a smartarse in my post above, but honestly if I didn't warm up I'd tear every muscle I'm working LOL.

I've seen guys come in cold, load a bar with a buncha weight and start going.....never in my life have I been able to do that.

If I'm gonna work chest I'll start on a flat machine and do about 5-6 sets with increasing weight for 20-30 reps a set. Even then I'll start chest with something like Hammer Inclines and load four plates and rep 35-40, 6 plates and rep 25-30, 8 plates and rep 20 and then 10 plates and get about 10. After that I'll still start with sets where I'm still getting 20 reps before I get into rep counts of 4-6. I gotta be fully warm before I get heavy.

My "warmup" is usually one set of 135 for like 8, not really doing anything. I am aware that is probably not enough, but I have never warmed up in my life. I probably should start doing that.

like you when i was younger i was warming up very lightly before my heaviest set and sometimes was not warming up at all.. now i do one light set without counting how many reps but something around like 6 or 7 then one moderate set for only 3 reps then my heaviest set.. and this is before the first exercise only.. no warming up before any other exercise..

I also want to give your workout a try. I`d like to get up 245 for 12 with my Marfan Syndrome long arms. How many sets/reps total for chest day?

I always thought Marfan's was for people with gigantism/extreme height. I read that Lincoln had it, but for his time he was extremely tall. A buddy told me he thought I had it when I was younger. I'm not too far out of proportion, 6'4 with a 6'7-8 wingspan. Hands are long, feet are long with a Morton's Toe.

There are various ways to try this.I have done with with a 30 seconds of work, 30 seconds of rest modality.If you have the right weight, the first 4 sets are fairly easy and it gets progressively more difficult and you should not get 30 seconds of work on the last set.I have seen tremendous progress from this and I have been lifting for 20+ years.

coach is a fucking dumbass. He truly thinks chains and bans will increase your 1rm.....Ill take him to the science books on this shit and own his ass on the topic............ Chains and bans are not required to increase maximal strength by any means, and are quite pointless. Lifting submaximal weights at maximal speed with accomodated resistance using chains and bands like he does with his athletes is for looney tunes...

coach is a fucking dumbass. He truly thinks chains and bans will increase your 1rm.....Ill take him to the science books on this shit and own his ass on the topic............ Chains and bans are not required to increase maximal strength by any means, and are quite pointless. Lifting submaximal weights at maximal speed with accomodated resistance using chains and bands like he does with his athletes is for looney tunes...

They are not required to get stronger but they do however work with your natural strength curve and improve power & strength better than any other tools ( if used correctly)

The strongest gym in the world by Louie Simmons uses them and I have used them with good success as well .www.westside-barbell.com